Recipe: Morning Grain Bowls

Doctor's Note

Soon after the How Not to Die Cookbook came out, fans Wendy and Eric offered to make some how-to videos of the recipes. If people like these, we will share more over the next few months as we get ready to roll out more free recipes on the website. For years I’ve given you the science behind healthy eating and now I want to help you do it, too.

This morning grain bowl is a great alternative to sugary cereals, which I have videos coming out on soon, and can really be made with any whole grain you have on hand – quinoa, oats, millet, barley, the list goes on. Here is the full written recipe: Morning Grain Bowls.

167 responses to “Recipe: Morning Grain Bowls”

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I have this ‘ How not to die cookbook ‘ I feel it’s time I started to use it! This morning breakfast dish looks delicious, I would have to omit the turmeric as I ( unfortunately) have Gallbladder disease. Michael Greger is one of my new favourite people. He and his team might even be awesome.

I’m really thankful for Dr Gregor. My mom is 90 and she’s a Diabetic on insulin 3xday and metformin. When they wanted to add more insulin I read in your how not to die cook book about Brewers Yeast lowering HgbA1C . Her NP agreed and her Numbers have dropped and they have even eliminated her supper Check and insulin dose as a result.
Also the ginger has helped my husband with his migraines . Thankyou Dr Gregor and team. God bless your humanitarian efforts.

Very close to what I make for breakfast.. Oatmeal,ground flax,cinnamon, 1/2 date, blueberries, walnut pieces and a banana… Delish!!
I put it in a small croc pot and cook over nite.. Very smooth.. Did I say it was delish?
mitch

“Alternative”? Who with half a brain eats those sugary cold cereals we see crowding the supermarket shelves? I’ve been scarfing down cooked whole-grains for breakfast, like, forever. Yer preaching to the choir, in my case.

When I’m out on the road and need to stop and get a quick bite to eat, I’ve found that Panera’s has a whole grain oatmeal that seems really nutritious, at least compared to most fast food places. I think it’s whole grain steel-cut oats and you can get it with strawberries and pecans, and it’s served throughout the whole day and not just for breakfast. Only drawback is I think it has an amount of added sugar, but overall, not a bad quick meal. And no, I’m not affiliated with nor own stock in that company!

Yes, the Power-almond-quinoa-oatmeal looks like an even better choice because it has only 6 g of fat, but they don’t seem to serve it at the local Panera where I live. I guess each store has a slightly different menu.

I used to use great northern beans also, but switched to lentils. They just seem to blend in better. I make a double recipe of Bob’s Red Mill Irish Oats (or whatever they’re called) and replace 1/3 of the oats with green lentils (and about 1 extra cup of water). Then I add:

Three things:
1) Doctor Greger does not practice or preach “alternative” medicine. He reads peer reviewed published journal articles having to do with food and health, separates good studies from nonsense studies paid for by big pharma and processed food companies. He then translates the information into easy to understand videos for those of us without a medical degree. Just the facts here.
2). A microwave warms food by vibrating water molecules in food. It is a safe way to cook or reheat food. You probably don’t want to heat food in plastic containers because endocrine disrupting chemicals can be released from plastics.
3). If time is short, cook up a week’s worth of grain and reheat the grain on the stove for yourself every morning. Big batch cooking is a great way to save time in the kitchen.

Thank you, Brigitta! Dr.Greger is a rock star and my favorite nutrition nerd. He presents evidence-based nutrition facts, and he’s far from “alternative”. Except that, based on valid research, he does promote a whole-food, plant-based diet, which is a healthy “alternative” to the typical unhealthy western diet.

Hi, Ursula! The evidence we have shows microwaving to be safe. Microwave ovens target water molecules in food and increase movement through an energy called microwaves. The friction caused by the water molecules creates heat. With the passing of these waves through the food, no ions or subatomic particles enter the food, thus the meal does not become “radioactive.” From time to time, an article about microwaving food may warn of the dangers of molecular “excitability” or proteins breaking down. Molecular movement always increases with higher temperatures and proteins are altered by all forms of cooking.

Recent studies were done to compare antioxidant levels after various methods of cooking vegetables. Vegetables cooked in the microwave preserve their antioxidant power significantly above those boiled or fried. Surprisingly, microwaved vegetables kept their healthy properties over their steamed or pressure-cooked counterparts (https://nutritionfacts.org/video/best-cooking-method/).

It is important to note that foods microwaved in plastic have been shown to absorb hormone-disrupting compounds such as Bisphenol A, or BPA. Absorption may be increased when the plastic is in contact with fats and oils or with longer cooking times. By microwaving food in glassware, the estrogen-mimicking compounds are avoided.

The US dietary guidelines (and you don’t get any more mainstream than that) identify a number of healthy eating patterns of which one is the heathy vegetarian eating pattern. They also state that
‘This Pattern can be vegan if all dairy choices are comprised of fortified soy beverages (soymilk) or other plant-based dairy substitutes.’https://health.gov/dietaryguidelines/2015/guidelines/appendix-5/

The guidlines also advise to keep dietary trans fats, saturated fats and cholesterol as low as possible consistent with eating a healthy diet. The healthy eating pattern that contains the lowest amounts of trans fats, saturated fat and cholesterol is a ‘vegan’ whole food plant based diet.

I make whole oat groats with rye berries and hull-less barley and red lentils. It gets heated on the stove to boiling for five minutes and then sits overnight. Pretty much done by morning, just add a little more water, and bring to boil, and voila! I also add flax, walnuts and berries and homemade almond or soy milk.. I have the “How Not to Die” cookbook and must have missed the addition of the ginger and turmeric — sounds yummy — for tomorrow!

Yup. Really good. Note: I didn’t say how much water to add, because it depends on how much grain one adds. However, I use a LOT of water when I make “overnight” grain porridge. (Like five cups to one cup whole oat groats plus extra for other grains/lentils.). This works on any stove, but I cook on a woodstove in the winter, so it works especially well then. I also use leftovers as a “grain” for say, chili at supper. I started adding the lentils (although I also do the mashed beans sometimes like in the video) because it just was easier to already have the lentils included.Lisa

Sabine (love your name!), where are you getting that microwaves are very unhealthy? Dr. Greger actually has videos on microwaves. I used to believe that they killed the nutrition in food as the myth goes, but it turns out that this is not true and can actually help preserve the nutrients best in some foods, such as sweet potatoes. That being said, I personally avoid microwaves because I don’t like the idea of using radiation for cooking and even if only a very minuscule and insignificant amount comes out of them, I still prefer to avoid them. So for me, I just use the stovetop. But for people who use them, it doesn’t take away the healthfulness of their meals.

S, Good reply to Sabine, however, I just wanted to correct a misconception you may have. The “Radiation” in a microwave oven is Radio signal, not nuclear. An extremely high radio frequency at sufficient power to excite the water molecules and cause heat. The radiation is similar to that coming from your cell phone, just at a much higher power and highly confined and directed to one point in the oven. Think Cell Phone, not Hiroshima… totally different types of radiation. Most stray “radiation” is stopped at the walls and door of the oven, if you notice how the door overlaps the edges of the oven, the signal is straight-line and if it hits anything it is absorbed or blocked.

Curt, I remember in one of the NFO videos, Dr. G suggested a method to find out if your microwave oven leaks. As I recall he said you could put your phone inside, close the door, & call it (using another phone). If it rings, it leaks.

Hi, Sabine! The evidence we have shows microwaving to be safe. Microwave ovens target water molecules in food and increase movement through an energy called microwaves. The friction caused by the water molecules creates heat. With the passing of these waves through the food, no ions or subatomic particles enter the food, thus the meal does not become “radioactive.” From time to time, an article about microwaving food may warn of the dangers of molecular “excitability” or proteins breaking down. Molecular movement always increases with higher temperatures and proteins are altered by all forms of cooking. It appears that the greatest risk posed by microwaves would be from an injury such as dropping one on your foot (see here: https://nutritionfacts.org/video/are-microwaves-safe/).

Recent studies were done to compare antioxidant levels after various methods of cooking vegetables. Vegetables cooked in the microwave preserve their antioxidant power significantly above those boiled or fried. Surprisingly, microwaved vegetables kept their healthy properties over their steamed or pressure-cooked counterparts (https://nutritionfacts.org/video/best-cooking-method/).

It is important to note that foods microwaved in plastic have been shown to absorb hormone-disrupting compounds such as Bisphenol A, or BPA. Absorption may be increased when the plastic is in contact with fats and oils or with longer cooking times. By microwaving food in glassware, the estrogen-mimicking compounds are avoided.

This looks more like a dessert to me. I can’t handle sweets or even fruit especially in the a.m. for some reason, but do a similar savory version with veggies cuz love me some grains! Keep sharing the recipe videos, can never have enough visuals! Thanks!

Date sugar and grains plus fruit? I’m with Vegetater on this one. I’d be in a coma for a couple of hours if I ate this meal at any time, but particularly early in the day. My body does not tolerate sweets or grains well in the morning. Berries and some melons are ok, but not when eaten with a grain-heavy meal.

My breakfast usually consists of stir fried veggies (in vegetable broth) with tofu and a SMALL amount (less than 1/2 cup) of brown rice, sweet potato or other whole grain/starch thrown in.

Vegetater, I agree that’s a lot of sugar. I don’t put dates, figs or bananas in anything. Found long ago, as a child, that I don’t handle sugar well, no matter the form. I do just fine with whole grains, so I can have oatmeal with walnuts or pecans and fresh cranberries. I just buy lots of cranberries in season, and toss them in the freezer. Just rinse with warm water and put on the oatmeal.
The problem I have with a lot of vegan cookbooks is too much date syrup, or other sweeteners.

When will you address those of us who have food sensitivities to grains and legumes? I am forced to eat Autoimmune Paleo because that’s the only diet that alleviates my issues. I do have gut issues that I am working on with a doctor but I feel like the answer from the plant based community is always to just eat more whole foods or that I am doing something wrong. I have to think there is some research on this topic you could review and discuss in an unbiased manner.

I know, S, that’s how I’m able to make my DD 3 servings of beans everyday. Beans for breakfast!

A couple of years ago I started adding mashed beans into my hot cereal on the advice of an Asian woman who commented on one of the videos. I wouldn’t eat my morning cereal any other way now. Gotta have my morning beans!

John, I had a similar question: What is the difference between milled flaxseed, ground flaxseed, flaxseed meal, and flaxseed flour? Milling is used to grind whole grains into meal or flour. Since I can only find “ground flaxseed” in nearby stores, I use it wherever any of the above is called for. I’m guessing that they’re all basically the same thing (though “meal” might be slightly coarser than “flour”).

Dr. J, flaxseed has a very high oil content, so it goes rancid fast. So already ground stuff sitting on store shelves isn’t good to use. Better to buy whole flaxseed. Transfer it into a glass container and keep in frig. Then grind only the amount you will use for that meal in a small coffee or nut grinder, and use immediately.

Lida, I recall Dr. G mentioning that ground flax seeds would keep for about a month in the fridge. I also grind mine ahead of time & keep them in the fridge. But since I eat 1 to 3 tbsp per day, they only lasts a few days.

Marilyn Kaye, if a sealed bag of ground flaxeed was stored under nitrogen, the oxidation of the lipids would be slowed down. I’ve no idea if that is how ground flaxseed is packaged, though. Also, storing it in the fridge or freezer also helps to slow this process.

Do you have any evidence about how quickly flaxseed goes rancid — and actually, what “rancid” means?

I’ve told fish eating friends that if their fish smells “fishy,” it’s already too old; the fishy smell is due to degradation of the oils. The best fish is frozen on board, and thawed immediately before cooking it. But most people eat “fishy” smelling fish. I wonder what effect that has on their health?

Re flaxseed: “Fresh, whole flaxseed generally lasts for up to a year in an opaque, airtight container kept in the refrigerator. In the same type of container, ground flaxseed usually lasts for about six months in the freezer. You should always keep flaxseed oil in an opaque bottle and store it in the refrigerator.” (https://healthyeating.sfgate.com/flaxseed-expire-11185.html)

“To maintain high quality and freshness, store the meal in the refrigerator or freezer (see Storage below). Some purchased flax seed meal displays a “Best Before” date on the package to help guide you to a correct storage time. In these cases, follow the food manufacturer’s suggested guidelines for safe storage.
Storage. Studies conducted by the Flax Council of Canada show that coarsely ground flax seeds can be stored at room temperature for up to 10 months, without spoilage or loss of the omega-3 fatty acid, ALA.” (https://flaxcouncil.ca/resources/nutrition/general-nutrition-information/flax-in-a-vegetarian-diet/forms-of-flax/flax-meal/)

Dr. J, yes, I know what the flaxseed council says. But the reason I don’t want to buy it pre-ground, is the same reason for not using any other commercial polyunsaturated oils. They get oxidized easily in the manufacturing process. I spent years testing commercial oils.
I’m afraid the opinion of the flax council doesn’t convince me. They are, after all, selling the stuff.

Personally, I do not have the time, nor the patience to buy whole flax seeds and then grind them.
I think that I am going to rotate them for example one month buy ground, then the next month buy milled.

WFPB Nancy, LOL!! I agree completely. But I seem unable to persuade any one else of this. I constantly wonder: What causes or motivates folks to change their eating habits? If I knew, I would try that approach. Facts for the most part are unpersuasive.

“Olive oil is loaded with health benefits, so it’s no wonder it’s one of the staples of the Mediterranean diet.

Several studies have even found that a higher intake of olive oil may help protect against cancer.

One massive review made up of 19 studies showed that people who consumed the greatest amount of olive oil had a lower risk of developing breast cancer and cancer of the digestive system than those with the lowest intake (25).

Another study looked at the cancer rates in 28 countries around the world and found that areas with a higher intake of olive oil had decreased rates of colorectal cancer (26).

Swapping out other oils in your diet for olive oil is a simple way to take advantage of its health benefits. You can drizzle it over salads and cooked vegetables, or try using it in your marinades for meat, fish or poultry.

Though these studies show that there may be an association between olive oil intake and cancer, there are likely other factors involved as well. More studies are needed to look at the direct effects of olive oil on cancer in people.

SUMMARY
Several studies have shown that a higher intake of olive oil may be associated with a reduced risk of certain types of cancer.”

It seems like olive oil is either poison or a superfood, depending on which expert you listen to. Okay, that’s a bit of an exaggeration, but yeah, not very much middle ground. A lot of things are like that for some reason. Soy is one that I have grappled with.

“Olive oil is loaded with health benefits, so it’s no wonder it’s one of the staples of the Mediterranean diet.
———————————————————————————————————————————————–
Personally I rely on the actual olives, but the research below includes the oil.

Many industries fund studies of the effects of their products. They are almost always favourable. You didn’t provide a source for your quoted statements but they sound like something that originated directly or indirectly from a promotional piece by the International Olive Council.

Olive oil is almost certainly healthful relative to alternatives like hydrogenated oils and dairy fats. In my experience, people using olive oil also consume more fruits and vegetables than people who don’t use olive oil. Those two factors alone could well explain the associations with better health found in olive oil studies.

Olive oil is mainly monounsaturated fat. The American Heart Association convened an expert scientific panel to consider the subject of dietary fats and cardiovascular disease. After reviewing all the evidence, it concluded:

‘We judge the evidence to favor recommending n-6 polyunsaturated fat, that is, linoleic acid, stronger than monounsaturated fat to replace saturated fat because of the positive results of randomized clinical trials that used polyunsaturated fat compared with the paucity of trials that used monounsaturated fat10; the greater relative risk reduction for polyunsaturated fats in observational studies12,17,18; the greater reduction in LDL cholesterol with polyunsaturated fat4; and the regression of atherosclerosis in nonhuman primates by polyunsaturated but not monounsaturated fat.5 However, progress in reducing CVD would be enhanced by replacing saturated fat by either type of unsaturated fat.’https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510

However, they also noted

‘Finally, we note that a trial has never been conducted to test the effect on CHD outcomes of a low-fat diet that increases intake of healthful nutrient-dense carbohydrates and fiber-rich foods such as whole grains, vegetables, fruits, and legumes that are now recommended in dietary guidelines.’

I have no idea from whence comes their info, nor do I know
their reliability.

I stopped using Olive Oil when I read Dr Greger that nuts reversed
arterial plaque but not oils. But eating sweet foods such as Blueberries,
Sweet Potatoes, Apples etc gives me (post prandial Hypoglycemia?)
unless I eat significant fat with them, so I have started using a small
amount of Olive Oil with my meals in addition to nuts and seeds.

Thanks for posting that link Sydney. I was looking at related studies, impact of olive oil on blood pressure https://academic.oup.com/ajcn/article/80/4/1012/4690349
It was looking at results of EPIC study, Greek cohort, and in the discussion they say olive oil helped people lower medication by 48% and olive oil’s benefits were, along with fruit and veg, significant. It was not comparing olive oil to saturated fat but sunflower oil. I have watched Dr Greger’s videos on the topics of blood pressure, olive oil, and mediterranean diet .

BEWARE THE TURMERIC ROOT, seriously. Wear gloves or you will be explaining your yellow hands to people. Highly recommended to use fresh root if you have it available though.

I found the almond milk using almond butter to be rather blah. I make mine from 4 cups water, 1 cup soaked almonds, and 2 dates using a bag to strain and also add a little orange water or vanilla depending on my whim.

Beans are wonderful in dishes considered sweet. If anyone ever had a Halo-Halo before you know what I mean.

Reality bites, thank you for mentioning about the colour-staining potential of turmeric! I often thought that Dr Greger should mention it in every turmeric video he does. Many people using this site are not experienced cooks, and I would hate for them to permanently stain clothing, counter tops, kitchen appliances etc from using turmeric root or powders. Ditto beets.

Many people using this site are not experienced cooks, and I would hate for them to permanently stain…
———————————————————————————————————————————————–
Those stains are like the Masons wearing a masonic ring… it’s a way to identify someone in the club. ‘-)

The video includes use of a microwave oven.
I thought use of a microwave oven ruins nutrition (among other unfortunate things).
Confused.
This is the only issue I have with your wonderful, informative, helpful site:)

The concern about microwaving’s effects on nutrition is a very common idea; however, in many cases microwaving is actually the best way to maintain nutrition. This is largely due to the shorter cooking time. I have linked a study on this topic as well as the nutritionfacts page for microwaving for further reading.

I loved this video –please make more! I’m especially interested in savory recipes and greens for breakfast.

I have the cookbook, but had not paid much attention to the breakfast recipes. Typical breakfast for us is steel cut oats (made in the Instant Pot) with homemade hemp milk, ginger, date pieces, and berries; and also a small bowl of red lentil dal with water-sauteed onions & mushrooms on top. After watching the video, I’m looking at the breakfast recipes right now, and feel inspired to try the Morning Grain Bowl, as well as some of the other ones. Interesting how different the photo in the book looks compared to the video.

I would like to see the photo of the cookbook at the beginning of the video, with the name of the recipe and the page number. That would help me go right to it!

I own quite a number of vegan and vegetarian cookbooks and recently decided to purchase the How Not to Die cookbook. My whole family LOVES this cookbook the best, due to the fact that the recipes are the most “flavorful”. Thank you!

I like oats and fruit for breakfast.
My wife has non-celiac gluten sensitivity along with unpleasant reactions to almonds and beans.
I wish I knew how to get enough plant protein without nuts, legumes, or gluten grains.

I don’t have the cookbook and am just trying to make the recipe from the video. Where does the almond butter/water mixture come in? I’ve watched it 3x and cant find where it is added to the grain/bean mixture. Is it added at all? 2 cups of almond milk as well as 2 cups of the almond/water mixture seems like a lot of liquid or are you supposed to cook your grains in the almond/water mixture? Please clarify.

Kate,
Thanks so much for that link. Seeing the recipe makes it easier for me to know how to streamline it for just one serving. But while I think of it, can this be made in its entirety and doled out as one portion with the remainder (minus fruit) refrigerated for the next day’s use?

I will try this recipe and have the cookbook… love Dr Greger…the only thing I would not do is use a microwave!! Based on what I have read about how it depletes all the nutrients from food, would do this stovetop. Actually had our microwave removed from kitchen (used to reheat mostly, not major cooking) and don’t miss it at all!!! My question would be, how much of the nutritional value remains if one microwaves all this great food???

Your concerns about nutrient retention in microwaved foods is a commonly propagated idea; however, the research actually shows that microwaves maintain nutrients as good OR BETTER than the conventional cooking methods. This is largely because you have to cook them for a much shorter period of time. Dr. Greger has not made a video on this topic, but I will pass the message along and maybe we’ll get one in the future!

In relation to the recommendation to microwave this breakfast dish. I would be interested to find out what Dr Greger thinks of the attached link regarding a study of microwaved foods given to rats and the negative effect that it had on them.

I’d rather use my kitchen countertops for something more important (to me). Like a toaster, electric coffee pot, and various jars of this or that. Why are people in such a big rush to stuff their mouths with food?

I guess we humans tend to want what we want when we want it, YR. That’s probably why processed foods got to be such a problem. I try to stay away from processed foods (and not always with great success, honestly), but I do use a microwave almost daily. Having used one for many decades, I would have difficulty doing without one. But I’d do without one long before I gave up a smartphone. Does Dr. G. think smartphones are dangerous? I’ve forgotten. I guess I’m too lazy to look it up right now while I’m replying to your comment on the couch! Seems like he said we don’t really know for sure.

Thanks, YR. I remembered that you didn’t use these. I feel like it’s a good bet that my fatigue is not related to using a microwave oven or a cell phone. It came on rather suddenly last spring. I’ve used a smart phone for almost a decade and a microwave oven pretty much all of my adult life.
There have been no believable reports about suspicion of fatigue symptoms related to use of either of these—as far as I know anyway. They both are used by the vast majority of people in the developed world. As far as I’m concerned, microwaves have long been proven safe. I guess the jury may still be out on cell phone use, but some of what’s out there against them seems to be baseless.

Actually I don’t do either all that much. That’s because I’m mostly a homebody and because I don’t like phone talking very much. Plus, I use my landline most often when I do talk on the phone. Funny how I rely on my smartphone for a great many things, but not so much as a phone.

Why the “rush to stuff their mouths with food”? MANY people, myself included have MANY responsibilities and are often pressed for time. If it is a choice between eating healthy AND using a microwave VS eating crap, I will choose the microwave (which Dr. G showed retains more nutrients in many vegetables than other cooking methods). Some of us in the “sandwich generation” are taking care of grandchildren and elderly parents besides having spouses we love, jobs and our own households. For example, I get up at 5am, get ready, make breakfasts, pack already made lunches, maybe get some beans soaking, soup or brown rice going in instant pot, do dishes, make beds. Throw in some laundry and am out the door around 6:30am.

My morning porridge is from equal parts of organic ground seeds – Flax, Chia, Hemp and Sesame for a total of 12 tbsp (tablespoons) with a tsp of Ceylon cinnamon mixed with a cup of boiling water. A taste treat with a banana and or blueberries also. When I stopped all grains in 2014, my psoriasis of 60 years disappeared along with 50 pounds.

I’d love to see a video series covering the timing of eating. Trying to get most of your calories in a breakfast in lunch with a small supper vs. skipping breakfast. 3 meals a day vs. 3 meals and 2 snacks vs. 2 meals day. Also, eating within an 8 hour period vs. 10 or 12 hour periods. Seems like there have been some research on the timing and size of meals in the last several years. For example, some suggested eating only a few large meals at least 4 or five hours apart is better for insulin response. Others suggest longer fast times at least 12-16 hours between supper and breakfast is best. Does timing and frequency not matter when eating WFPB?

Now that looks scumptious! Njam…… I do have a question re milled flaxseed. Whenever I add a table spoon of ground flaxseed this is followed by a reaction during the meal…. before finishing a small bowl (3/4 eaten) I start to feel nausious, start to sweat, feel as if I’m about to faint. This is followed by violent vomiting and diarrhoea. The whole ordeal lasts about 30 minutes.

I tried adding and leaving out ingredients one by one ( I also added cinnamon- I was convinced this was the cause of my reaction). I’m now certain that flaxseed causes this misery.
Q1. Do others experience the same?
Q2. What could cause this reaction?
Q3. How can I make sure I do eat my daily portion flaxseed?

Why all of the sugar (carbs)? Why all of the steps? Why all of the effort? Why all of the excessive calories?

I put 1/4 cup of steel cut oats in the rice cooker at night and set it for 5 AM. Each Saturday, I load 7 small containers with 2 Tbs ground flax seeds, 1 teaspoon of cinnamon and 7 grams of walnut pieces as my toppings. All that’s left is to add 1/2 cup of blueberries. It’s really cheap, fast, and efficient.

I wish there was a stated alternative in this video if you don’t want to use a microwave.

Microwaving food isn’t as healthy as one might think (and yes, I have looked at the scientific studies out there). It takes 60 seconds of microwaving Garlic to make it as anti-cancer as eating sawdust (not known as anti-cancer as far as I’ve heard), and conventional cooking would take 45 minutes to do the same thing. Very little research has been done on this subject and as each food has at LEAST 150 different nutritional components, there’s no studies letting us know how microwaving effects each of those nutrients in a given food item so I’ll err on the side of caution and not bother to cook my food in this manner. The fact that microwaving basically destroys the anti-cancer properties of Garlic in such a short amount of time let’s me know why I don’t need to own a microwave oven…ever. The time saving component is negligible compared to the benefits of eating food with more of the properties that make them healthy and nutritious (and delicious…microwaving makes some foods taste ucky…taste and/or texture…that would be fine heated up conventionally).

lyn, wouldn’t your comments about cooking garlic apply to cooking on the stove top, in a slow cooker, in the oven, in an electric pressure cooker? I think you’re saying that cooking it for a sufficient amount of time destroys at least one anti-cancer property (“allinase — the active ingredient in garlic” perhaps?).

I looked at your cited reference, and my question is: Compared to what? For example, about asparagus, it states: ” A 1999 study published in the journal Acta Agroculturae Scandinavica B found microwaving asparagus caused a reduction in vitamins, specifically vitamin C. Since vitamin C, along with vitamin B, are water-soluble vitamins, they are less stable, and can be destroyed by water, heat, air, and light.” OK, but what about blanching asparagus? Or steaming it? Or oven-roasting it? How do those cooking methods compare to microwaving in terms of “reduction of vitamins?” It’s fairly well known that cooking vegetables, by any method, tends to destroy certain nutrients and to make others more available, depending on the vegetable and the cooking method.

btw, I add garlic toward the end of my recipes; I do that because it tastes better.

Oh, and for the record, plants are chemical factories; they make literally thousands of chemicals, known as “secondary metabolites.” We have identified very few of them, and have even less of an idea of what they do for us nutritionally. We tend to focus on a few, easily analyzed ones, perhaps the ones present in relatively high amounts, or those we’ve looked for due to a benefit or harm caused by a particular kind of plant.

“Microwaving and Nutrient Integrity
Recent studies were done to compare antioxidant levels after various methods of cooking vegetables. Vegetables cooked in the microwave retained their antioxidant power significantly above those boiled or fried. Surprisingly, microwaved vegetables kept their healthy properties over their steamed or pressure-cooked counterparts.

In case anyone’s interested, here’s my recipe for the porridge I eat every morning of my life:

I make the mixture up about every two weeks and put two and an eighth hands full in a glass bowl:

3 cups of quick oats (oats have been shown to carry away LDL)
2 cups oat bran (Dr David Jenkins’ [I think that’s his name] research at U of Toronto-published as the Portfolio Diet showed that oat bran helps get rid of LDL)
1 cup psyllium husks (same reference for Dr. Jenkins above)
3/4 cup of Amla powder (Dr Greger has a video on this stuff and it is one of the highest anti oxydents)
1 1/4 cups ground sunflower seeds
1 1/4 ground pumpkin seeds
2 cups ground flax seeds (has been shown to be beneficial for prostate health)
1/2 cup ground turmeric (Dr. G has a video on the benefits of taking 1/2 tsp/ day of turmeric)
large pinch ground black pepper (Dr. G said the efficacy of turmeric is enhanced by a small amount of pepper)

Into the bowl goes a handful of dried apples from my garden, about a cup of frozen blueberries (Dr G has often extolled the virtues of eating blueberries), a cup of frozen raspberries, strawberries or tayberries from my garden and about a cup of water then into the mike for 4 min. With that I eat a banana, an orange, half an Atulfo mango (when available) and a kiwi (Dr Jenkins extolled the benefits of eating kiwis for removing LDL). After cooking in goes about 2tbsp maple syrup and about a cup of almond milk. Lots of fruit, lots of fibre and I couldn’t feel better. I’m 76 and play squash at least five times a week. Along with all the WFPB diet I eat, I must be doing something right.

This recipe looks delicious! I have a question though. Recently I’ve been looking at proper food combining for better digestion. I’ve read its best to eat fruits by themselves, yet this recipe and others encourage eating fruits with grains (quinoa) and nut proteins. Does this make it more difficult on digestion or reduce nutrient absorption? I don’t want to be a hardliner I just want to figure out the right balance. Waiting 2 hours after having fruit only in the morning would not let me have my quinoa salad for breakfast and makes other home cooked meals more challenging to plan with 2-4 hour spacing.

I feel you. It’s true it’s easier to diggest when you eat only fruits or only one type of food at same time but don’t worry too much about it. The nutrient absorption remains still good whe you combine fruits and nuts, your body knows how to diggest it properly.